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Lats · Intermediate

Chest-Supported T-Bar Row

Chest-supported machine row for upper-back and lat strength with reduced lower-back stabilization demand.

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Chest-Supported T-Bar Row demonstration

Exercise overview

Training details

LatsUpper BackTraps NeckBicepsForearms

Equipment

T Bar Row Machine

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Lie chest-down on the T-bar row pad and plant the feet firmly.
  2. 02Grip the handles and let the arms hang straight under the shoulders.
  3. 03Pull the handles toward the lower chest while the chest stays on the pad.
  4. 04Squeeze the shoulder blades without lifting the torso off the support.
  5. 05Lower the weight slowly until the arms are long again.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationT-Bar RowRelated variationBarbell Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

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